What is the nutritional value of gambas?

December 9, 2025 •

4 min read

According to nutrition data, a 100-gram serving of prawns contains approximately 20-25 grams of high-quality protein, making gambas a protein-packed and healthy food choice. This lean seafood is also rich in essential vitamins, minerals, and healthy fats, contributing significantly to a balanced diet.

Quick Summary

Gambas, often known as prawns, are a low-calorie, high-protein seafood rich in essential vitamins and minerals like selenium, iodine, and vitamin B12. They also contain beneficial omega-3 fatty acids. Understanding their nutritional profile can help incorporate them into a healthy diet, debunking common myths about their cholesterol content.

Key Points

High-Quality Protein: Gambas are a complete protein source, providing all nine essential amino acids needed for muscle repair and growth.
Rich in Vitamins and Minerals: They are packed with essential micronutrients including selenium, Vitamin B12, phosphorus, iodine, and zinc.
Healthy Omega-3 Fatty Acids: Gambas contain beneficial omega-3s (EPA and DHA) that support heart and brain health.
Low in Calories and Fat: As a lean protein source, gambas are low in calories and fat, making them an excellent choice for weight management.
Cholesterol Impact is Minimal for Most: Despite their cholesterol content, the lack of saturated fat means they are generally not detrimental to blood cholesterol levels.
Cooking Method Matters: To preserve nutritional value, opt for healthier cooking methods like grilling or steaming over frying.

A Detailed Look at the Nutritional Value of Gambas

Gambas, a term often used for large prawns or shrimp in Spain and other regions, are a powerhouse of essential nutrients. This seafood is celebrated for its versatility in cooking and its robust health benefits. Understanding what constitutes the nutritional value of gambas is key to appreciating why they are a recommended part of a healthy diet.

Macronutrients in Gambas

One of the most notable aspects of gambas is their exceptional macronutrient profile. They are predominantly a source of high-quality, lean protein, with very little fat and carbohydrates. This makes them a filling and muscle-building food choice.

Protein: A 100-gram serving of gambas contains approximately 20-25 grams of protein, providing a significant portion of an adult's daily needs. The protein is a 'complete' source, meaning it contains all nine essential amino acids necessary for the body's repair and growth.
Fat: Gambas are low in total fat, with the fat they do contain being primarily unsaturated, including beneficial omega-3 fatty acids like EPA and DHA. A standard 100-gram serving typically contains less than 2 grams of fat.
Carbohydrates: They contain negligible amounts of carbohydrates, making them an excellent protein option for those on low-carb diets.
Calories: With a low calorie count, typically around 90-100 kcal per 100-gram serving, gambas are a great choice for weight management.

Essential Vitamins and Minerals

Beyond their macronutrients, gambas are loaded with a variety of vital micronutrients that contribute to overall health. Incorporating them into your meals can significantly boost your intake of these essential compounds.

Here is a list of some of the key vitamins and minerals found in gambas:

Selenium: A powerful antioxidant, selenium helps protect cells from damage and supports a healthy immune and thyroid system.
Vitamin B12: Critical for nerve function, energy production, and the formation of red blood cells.
Phosphorus: Essential for the formation of strong bones and teeth, as well as for filtering waste from the kidneys.
Iodine: Vital for proper thyroid function, which regulates metabolism.
Zinc: Supports immune system function, protein synthesis, and wound healing.
Copper: Important for energy production and iron metabolism.

The Cholesterol Controversy Explained

For years, gambas (and shrimp) have been viewed with suspicion due to their high cholesterol content. A 100-gram serving contains over 150 mg of cholesterol. However, modern nutritional science has shed new light on this issue. Experts now suggest that the impact of dietary cholesterol on blood cholesterol levels is modest for most individuals. Furthermore, the lack of saturated fat and the presence of healthy omega-3 fatty acids in gambas are beneficial for heart health, helping to balance the cholesterol ratio.

Gambas vs. Other Seafood: A Comparison

To fully appreciate the benefits of gambas, it's helpful to compare their nutritional profile with other common seafood choices. This table provides a snapshot of the nutritional values per 100-gram serving (cooked).


Nutrient	Gambas/Prawns	Salmon	Cod
Protein	20-25 g	22 g	18 g
Calories	~94 kcal	~208 kcal	~82 kcal
Fat	1-2 g	13 g	0.7 g
Omega-3s	Good source	Excellent source	Low source
Selenium	Excellent source	Excellent source	Good source
Vitamin B12	Excellent source	Excellent source	Excellent source
Cholesterol	High	Moderate	Low

This comparison highlights that while salmon offers higher omega-3s, gambas provide a higher protein-to-calorie ratio and are equally rich in certain vitamins and minerals like selenium and B12. Cod is lower in both calories and fat but offers less protein and fewer omega-3s.

Maximizing the Nutritional Benefits

The preparation method of gambas plays a huge role in their final nutritional value. Frying gambas in copious amounts of oil can add unnecessary calories and saturated fat. To get the most nutritional bang for your buck, consider these preparation tips:

Grilling or Steaming: These methods add no extra fat, keeping the dish lean and healthy.
Minimalist Sauté: If you prefer a pan-cooked dish like Gambas al Ajillo, use a good quality olive oil, garlic, and herbs. A splash of lemon juice at the end brightens the flavor without adding fat.
Incorporating into Dishes: Add gambas to salads, stir-fries, or pasta dishes with plenty of vegetables to create a balanced, nutrient-dense meal.

Conclusion

In summary, the nutritional value of gambas is exceptionally high. They are an outstanding source of lean, high-quality protein and a valuable contributor of essential vitamins and minerals like selenium, iodine, and Vitamin B12. Despite containing dietary cholesterol, their low saturated fat and beneficial omega-3 profile make them a heart-healthy choice for most people. By choosing healthy cooking methods, gambas can be a delicious and nutritious addition to any diet, supporting everything from muscle growth and weight management to immune function and brain health.

For more in-depth information on seafood consumption guidelines, you can visit the FDA's advice on seafood.

Frequently Asked Questions

Yes, 'gambas' is the Spanish term often used for large prawns or shrimp. While they belong to different scientific suborders, in a culinary context, the terms are often used interchangeably, and their nutritional profiles are very similar.

Gambas do contain a moderate amount of dietary cholesterol. However, research suggests that for most people, the dietary cholesterol from foods like gambas has a minimal impact on blood cholesterol levels due to their low saturated fat content.

Gambas are a good source of several vitamins, including a significant amount of Vitamin B12, which is important for nerve function, and smaller amounts of other B vitamins and Vitamin E.

Yes, gambas are an excellent food for weight loss. They are low in calories but high in protein, which helps increase feelings of fullness and satisfaction, reducing overall calorie intake.

Yes, gambas contain healthy polyunsaturated fatty acids, including omega-3s like EPA and DHA, which are beneficial for heart and brain health.

Gambas are rich in essential minerals such as selenium, iodine, phosphorus, zinc, copper, and iron, all of which play a crucial role in various bodily functions.

Steaming or grilling gambas is healthier than frying. Frying adds significant amounts of oil and calories, while steaming preserves the natural nutrients without added fat.